4 tips to help you play football whilst on your period

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All biological women will experience some level of period symptoms throughout their football playing career. Whislt these symptoms are a normal part of the hormonal process, they can often make us feel like we perform at our best. This blog intends to give you some advice on how you can reduce the symptoms of your period and help you to continue playing football at your best. Read on for some key symptoms busters you can share with your football team mates.


If you have period pain – alleviate it with ibuprofen, but take it actively rather than waiting for the pain to increase. A warm water bottle can help. Take part in low intensity exercise such as walking or yoga. Be aware of foods that trigger symptoms for you (dairy, caffeine, alcohol, processed foods).  Foods high in Omega 3 can help reduce period pain.

Tummy feeling bloated – Your bowel movement changes due to the changes in your hormonal levels, so eat little and often and limit sugar intake, fizzy drinks and caffeine stay hydrated. Low intensity exercise such as walking can help change how you feel. 

Feeling tired – Fill your diet with slow release energy foods such as brown rice, lentils, chickpeas and potatoes.  Ensure you eat protein, vegetables and carbohydrates.  Space meals throughout the day to keep your energy levels up.  Stay hydrated.

Breasts feeling sore – get a good fitting bra.  Always wear a sports bra for exercise, it may help with soreness but make sure it fits well.  Your breast size changes during your period so you may want to get different size sports bra's to wear throughout your monthly cycle. 


By making active choices and following these through with deliberate actions, you can be inspired to make new choices about your lifestyle.  Try news things to see what works for you to help you continue playing whilst on your period and let nothing stop you from being a better footballer.


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